Episode 72: Change Your Day With a Lovingkindness Meditation

Last week, I talked about the science of self-compassion and how self-compassion practice has more favorable outcomes than boosting self-esteem. On this episode, I offer a way to put self-compassion into practice by sharing a 10-minute guided Lovingkindness meditation. This type of meditation involves silently repeating a mantra and extending love and compassion toward yourself, then toward someone you love, then toward all beings. The full meditation is written out below.

RECOMMENDED & RELATED LINKS
LOVINGKINDNESS MEDITATION
A lovingkindess meditation is a great way to generate compassion — or at the very least, a benign, friendly feeling — toward yourself and others. The traditional teaching is done seated, but as a personal note, I’ve found that it works well during walking meditation.

1. Sit comfortably on the floor with your legs crossed or in a chair that supports your spine.
2. Close your eyes and take a minute to focus on your breath. When you feel ready, repeat the following phrases to yourself or out loud:

May I be filled with lovingkindness.
May I be safe.
May I be peaceful and at ease.
May I be happy.

3. After repeating the above phrases to yourself for about 5 minutes, pause. Think of someone you love and conjure an image of that person. Then repeat the phrases above, focusing on that person. Instead of “May I be filled…” you can change the pronoun appropriately or use their name.

4. After about five minutes, you can try to extend lovingkindess to all beings — regardless of how you feel about them personally and regardless of whether or not you know them. The idea is to extend this kind, open-hearted practice to everyone.

5. When you’ve finished your meditation, notice how difficult or easy it was to offer lovingkindness to yourself vs. the person you love vs. extending it out to all beings. Everyone is different and every day is different. Remember that you don’t have to get meditation “right;” it’s simply a practice to commit to on a regular basis and concentration gets easier with time.

WRITE A REVIEW
If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

Andrea Ferretti and Jason Crandell are a husband and wife team who have been teaching, writing about, and living their yoga for nearly two decades. Andrea is creative director for Jason Crandell Yoga Method. Jason is an internationally recognized vinyasa yoga teacher. They live together in San Francisco with their full-time boss, Sofia-Rose Crandell, age 5. To find out where you can train with Jason live, check out the Schedule page.